Do you enjoy that bicep pump? How should you train them?
When training my biceps I have found I made the most progress by starting my workouts with my strength movements, then later in the workout chase a pump until my heart’s content. I take both equally seriously, and have seen improvements in both my core lifts and my mirror muscles!
Today I was training arms with Rob Jones, one of my training partners. Here is a breakdown of the bicep workout with some photos to demonstrate:
1. 4 x 10 Dumbbell Curls with the Arm Blaster
This is the power movement. Think strength, think heavy. Make sure you’re not cutting the movement pattern short, and that you’re not allowing momentum to cause you to lean backward as you hoist the weight upwards.
2. SUPERSET! 4 x 10 Dumbbell Curl – 4 x 10 Hammer Curl
A dumbbell curl is a basic movement that seems to be the icon of fitness. Adopt a little bit of wrist rotation as you curl.
Super-set this with the hammer curl can create a powerful bicep pump. The hammer position will typically be our strongest curl. This is because all of our elbow flexors are actively involved.
3. SUPERSET! 4 x 10 Cable Curls – 4 x 10 Reverse Cable Curls
If you’re looking to target the deep-tissue muscle fibres, cable curls are a good bet. Since the pattern of movement is less stable with this movement, due to the constant tension provided by the cable, you will work all the stabilisation muscles surrounding the biceps as you execute this exercise.
4. 3 x 15 One Arm Dumbbell Preacher Curl
The one arm dumbbell preacher curl exercise develops and targets the biceps directly. It makes the muscles perform their proper range of movement as well as improve strength and endurance through isolation.
I normally rep until fail on the last set to finish off the workout. Even get your training partner to assist with some negative’s to really tear the muscle.
WORKOUT TIP: Go heavy to start your arm workout
Start your arm workout with exercises you can load up with the most weight. After your warm-ups, that means you shouldn’t go right to dumbbell curls or triceps push-downs when you can double or even triple the load on close-grip bench presses or dip machines.
With biceps, concentration curls are lousy places to start when you can push significantly heavier loads on standing EZ-bar or barbell curls. The exercise you choose to do first in your arm workout has a significant impact on your ultimate results, so give it some thought about how you want to begin your training.
Thanks for reading,
Hot off the Chest Press.